WOD: Friday, June 30th, 2023

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Jerk (17 Minutes) 

4 Sets x 2 Reps 

• Sets 1 and 2: 2 Reps each at 80% of 1RM 
• Sets 3 and 4: 2 Reps each at 85% of 1RM 

*Make sure you are still sticking to either the split or push jerk 

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Workout: AMRAP + For Time

Part A – AMRAP x 12 Minutes 

• 200 Meter Run
• 5 Burpee Pull Ups 
• 10 Deadlifts (155/105) 

-Rest 2 Minutes-

Part B – For Time 

• 10 Deadlifts (155/105) 
• 5 Burpee Pull Ups 
• 10 Deadlifts (155/105) 
• 200 Meter Run

*Scaling Options for Burpee Pull Ups:

• 5 Burpees + 5 Pull Ups 

*Two Scores:

• Rounds + Reps for Part A 
• Time for Part B 

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Cardio Option: AMRAP + For Time

Part A – AMRAP x 12 Minutes 

• 200 Meter Run
• 5 Burpee Pull Ups 
• 10 Russian KB Swings (24K/16K)

-Rest 2 Minutes-

Part B – For Time 

• 10 Russian KB Swings (24K/16K)
• 5 Burpee Pull Ups 
• 10 Russian KB Swings (24K/16K)
• 200 Meter Run

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions